Got a craving for something sweet or crunchy? It may be feelings you're feeding—not your belly. But you can break the habit.

You crave the same foods at specific times

You crave the same foods at specific times

Does wanting for sweets after meals, cookies at 3 p.m., or chips when you sit by the TV sound like your MO? Next time you find yourself rushing to the vending machine mid-afternoon, put that dollar back in your wallet and ask yourself why you’re there. “Whether it’s your snack-time sweet tooth or a 9 p.m. desire to eat anything, figuring out what your body is asking for—whether that’s energy, a means to de-stress, or a way to end boredom—is key to squashing the habit,” says Nadya Andreeva, author of Happy Belly. “Once you know what you’re truly craving, replace eating with a new habit to satisfy that need.” Take an energizing 10-minute walk near your office, write in a journal to unwind, or call or email a friend to end boredom. “Once you meet that need without food, cravings naturally subside,” she says.

You overeat when you’re happy or joyful

You overeat when you’re happy or joyful

Consider what you consume at a party, at dinner with your girlfriends, or on vacation with your husband happy calories. “People tend to eat more as a way of making a fun time even better, or in an attempt to not ruin a good time by restricting food choices,” says Jason Lillis, Ph.D., author of The Diet Trap. It doesn’t help that women subconsciously mimic their dining partner’s eating pace and consume more calories when they eat with friends, according to a study published in Plos One. In fun-filled situations, mindfulness is key to preventing subconscious calorie-loading. “The goal isn’t to be perfect every single time, but to consciously make a choice, as opposed to automatically eating without even realizing it,” Lillis says. Then make the focus of your night connecting with the people you love—not food.